5×5 (5 sets of 5 reps) Trap bar deadlift – choose weight 5 rounds not for time: Complex – Per side: “complex means don’t put the weight down but don’t go as fast as possible “ 5 single leg Romanian deadlift (choose kb weight) 5 front rack reverse lunge ( opposite leg from arm holding […]

5 rounds for time:10 per side kb hang clean & jerk 53/3520 abmat situps20 push ups20 air squats Kb jerk comes from the front rack, not kb on the shoulder. These will get real heavy, real fast. If you struggle on the first round I strongly suggest you drop weight. Push ups: I dunno man. […]

AMRAP 20m 500m row 40 kb swings 53/35 30 box over 20″ 20 shoulder to overhead 65/45 10 pull ups Box over: both feet touch the top and both sides on the floor. Pull ups: Chin Over bar. Full elbow extension at the bottom. Shoulder to overhead: Elbows locked out at the top. Ears between […]

Emom 24 – edited. Auto correct got me 1: 15 abmat sit-up 2: 50 jump rope 3: 5 front squat – choose weight. If you find it slow, do 20 sit-up and 80 jump rope.

AMRAP 1530 hang clean & jerk 65/4530 burpees Pro tip: You’ll pass out before you die.

For time: 1000m row 100 box over 20” 100 kb swings 53/35 100 ab mat sit-up Box over: both feet touch the top and both sides.

This is a view of my process or personal method for creating workout plans in three month blocks.  It’s not…

This page is dedicated to some of the terms we use that may not be common knowledge.  Please feel free…

-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…

What is the best way to warm up?  So I am not creating warm ups any more.  This is for…